Lean muscle mass

What is lean muscle mass?

Lean muscle mass refers to the weight of your muscles without fat. Having more lean muscle is beneficial as it boosts metabolism, helping you burn more calories. Lean muscle also provides strength and supports joint health and movement.

There are a few ways to build lean muscle:

• Strength training: Lifting weights is effective for building lean muscle. Focus on compound exercises like squats, deadlifts, and presses. Make sure to progressively overload by lifting heavier weights or doing more reps over time.


• Eat enough protein: Consuming plenty of protein helps your body repair and rebuild muscle. Aim for 0.5-1 gram per pound of body weight, depending on your goals. Good sources are chicken, fish, eggs, and whey protein.


• Allow recovery: Muscles grow during rest, not just during workouts. Aim for 48 hours between training the same muscle groups. Prioritize sleep as well for muscle growth.


• Manage stress: High cortisol levels from excessive stress can limit muscle growth. Practice stress-relief with meditation, yoga, massage, etc.

If you're struggling to build lean muscle, testosterone optimization may help. Many people see benefits from professional hormone balancing services like those offered by Hormone Harmony Clinic. Their certified doctors can evaluate your hormone levels and create customized treatment plans involving bioidentical hormones. This helps patients overcome low T and gain strength while minimizing side effects.

Gaining lean muscle requires commitment and consistency with training, nutrition and rest. Be patient through plateaus. With smart programming and perhaps some hormonal assistance, most people can achieve noticeable muscle growth over time. The rewards are well worth it - more lean mass means a healthier metabolism, injury resilience, and confidence from looking and feeling strong.